Hemp seed oil, pressed from the seeds of the Cannabis sativa plant, stands apart from most common vegetable oils through its fatty acid composition. While sunflower oil, soybean oil, and corn oil deliver Omega-6 fatty acids in abundance, and flaxseed oil provides concentrated Omega-3, hemp seed oil delivers both in a ratio that mirrors nutritional recommendations for human health. But the nutritional value of hemp seed oil extends beyond its headline fatty acid numbers.
This article provides a detailed breakdown of the nutritional components in hemp seed oil—macronutrients, micronutrients, and bioactive compounds—using data from the USDA FoodData Central database, peer-reviewed nutritional research, and published compositional analyses. It also compares hemp seed oil against other common cooking and supplement oils, and offers practical daily intake guidance.
Complete Nutritional Composition (Per 100g)
The following table presents the macronutrient and micronutrient composition of cold-pressed hemp seed oil per 100 grams, compiled from USDA data and published nutritional studies:
| Nutrient | Amount (per 100g) | % Daily Value (DV)* |
|---|---|---|
| Energy | 884 kcal | — |
| Total Fat | 100 g | 128% |
| Saturated Fat | 8–10 g | 40–50% |
| Monounsaturated Fat | 10–13 g | — |
| Polyunsaturated Fat | 72–78 g | — |
| Omega-3 (ALA) | 15–20 g | — |
| Omega-6 (LA) | 52–60 g | — |
| Omega-9 (Oleic Acid) | 10–13 g | — |
| Gamma-Linolenic Acid (GLA) | 1–4 g | — |
| Stearidonic Acid (SDA) | 0.5–2 g | — |
| Cholesterol | 0 mg | 0% |
| Vitamin E (Alpha-Tocopherol) | 2–4 mg | 13–27% |
| Vitamin E (Gamma-Tocopherol) | 15–25 mg | — |
| Vitamin K | 2–5 µg | 2–4% |
| Phytosterols | 200–400 mg | — |
| Chlorophyll | 50–100 mg | — |
| Carotenoids (Beta-Carotene) | 2–5 mg | — |
*Based on a 2,000-calorie daily diet. Values without DV have no established daily reference intake.
Ranges reflect natural variation due to hemp cultivar, growing conditions, and processing method. Cold-pressed oil from organically grown seed tends to occupy the upper end of these ranges for antioxidant compounds and the lower end for signs of degradation.
Fatty Acid Deep Dive: The Omega Profile
Alpha-Linolenic Acid (Omega-3)
Alpha-linolenic acid is a fatty acid the human body cannot synthesize—it must be obtained from dietary sources. In hemp seed oil, ALA typically accounts for 15% to 20% of total fatty acids, which translates to 15 to 20 grams per 100 grams of oil. This is substantially higher than olive oil (less than 1%), similar to canola oil (9-11%), and lower than flaxseed oil (50-55%).
The human body converts a fraction of dietary ALA into the longer-chain Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Research published in the British Journal of Nutrition estimates conversion rates at roughly 5% to 10% for EPA and under 1% for DHA in healthy adults. While this conversion efficiency is modest, consistent dietary ALA intake from sources like hemp seed oil contributes to tissue EPA levels over time.
A 2014 meta-analysis in the American Journal of Clinical Nutrition, pooling data from 27 prospective studies, found that each 1-gram-per-day increase in ALA intake was associated with a 10% lower risk of coronary heart disease mortality. This is one of several lines of evidence supporting hemp seed oil for cardiovascular wellness.
Linoleic Acid (Omega-6)
Linoleic acid is the dominant fatty acid in hemp seed oil, comprising 52% to 60% of total fats. LA is also a fatty acid the body cannot produce, required for skin barrier function, cell membrane integrity, and as a precursor for signaling molecules involved in inflammation and immune response.
The concern with linoleic acid in modern diets is not the fatty acid itself but its overabundance relative to Omega-3. Many processed foods rely on soybean, corn, and sunflower oils, all of which are high in LA and negligible in ALA. This creates dietary Omega-6 to Omega-3 ratios that can exceed 15:1 or 20:1, compared to an estimated ancestral human ratio closer to 1:1 to 4:1.
Hemp seed oil provides LA in a ratio of approximately 3:1 with ALA, making it one of the few widely available plant oils that delivers these fatty acids in proportions aligned with dietary recommendations from organizations including the World Health Organization and the Food and Agriculture Organization.
Gamma-Linolenic Acid and Stearidonic Acid
Hemp seed oil contains two less common fatty acids that are absent from most other edible oils:
Gamma-linolenic acid (GLA) is an Omega-6 fatty acid that, unlike LA, does not promote inflammatory pathways. Instead, GLA is metabolized through the cyclooxygenase pathway to produce anti-inflammatory eicosanoids. GLA is found in only a few dietary sources—evening primrose oil, borage oil, black currant seed oil, and hemp seed oil. In hemp oil, GLA content ranges from 1% to 4% of total fatty acids, or 1 to 4 grams per 100 grams of oil.
Stearidonic acid (SDA) is an Omega-3 fatty acid that bypasses the rate-limiting delta-6-desaturase step in the ALA-to-EPA conversion pathway. This makes SDA a more direct precursor to EPA than ALA. Hemp seed oil typically contains 0.5% to 2% SDA, a small amount but one that adds to the oil’s overall nutritional distinctiveness.
Vitamin E Content and Forms
Vitamin E is not a single compound but a family of eight naturally occurring molecules: four tocopherols (alpha, beta, gamma, delta) and four tocotrienols. Hemp seed oil is notable for its gamma-tocopherol content, which exceeds its alpha-tocopherol content by a factor of roughly 5 to 1.
Alpha-Tocopherol vs Gamma-Tocopherol
Alpha-tocopherol is the form of vitamin E for which dietary recommendations are established (15 mg daily for adults). It is the form preferentially retained by the liver and distributed to tissues. Most vegetable oils—sunflower, safflower, olive—supply predominantly alpha-tocopherol.
Gamma-tocopherol, though less potent in classical vitamin E activity assays, demonstrates properties that alpha-tocopherol does not. Research from the Ohio State University and elsewhere has shown that gamma-tocopherol scavenges reactive nitrogen species—specifically peroxynitrite, a damaging oxidant formed during inflammation—more effectively than alpha-tocopherol. Gamma-tocopherol and its metabolite, gamma-CEHC, also exhibit anti-inflammatory activity through COX-2 inhibition.
The total vitamin E content of hemp seed oil is not the highest among plant oils—wheat germ oil and sunflower oil provide more. But the unique tocopherol distribution, with gamma-tocopherol dominant, adds a dimension to the nutritional value that standard vitamin E content numbers do not capture.
Phytosterols: Cholesterol-Modulating Plant Compounds
Phytosterols are plant-derived sterol compounds structurally similar to cholesterol. When consumed in sufficient amounts, they compete with cholesterol for absorption in the small intestine, resulting in reduced blood cholesterol levels.
Hemp seed oil contains phytosterols at levels ranging from 200 to 400 mg per 100 grams, with beta-sitosterol as the dominant species (roughly 60% to 70% of total phytosterols), followed by campesterol and stigmasterol. These levels are comparable to those in olive oil (approximately 220 mg per 100g) and higher than those in most refined seed oils.
The U.S. Food and Drug Administration has authorized a health claim stating that foods containing at least 0.65 grams of phytosterols per serving, consumed twice daily with meals for a total of at least 1.3 grams per day, may reduce the risk of heart disease. Hemp seed oil alone cannot meet this threshold at typical serving sizes, but it contributes to cumulative phytosterol intake across a varied plant-based diet.
Chlorophyll and Minor Bioactive Compounds
The green color of unrefined hemp seed oil comes from chlorophyll, present at concentrations of roughly 50 to 100 mg per kilogram. Chlorophyll carries no direct nutritional value for humans—the body cannot use plant chlorophyll to carry oxygen as it uses heme iron—but it serves as a marker of minimal processing. The presence of chlorophyll indicates that the oil has not been subjected to the bleaching steps used in refined oils, suggesting that other heat-sensitive and light-sensitive nutrients remain intact.
Beyond chlorophyll, hemp seed oil contains carotenoids such as beta-carotene (2–5 mg per 100g), lutein, and zeaxanthin. These carotenoids contribute antioxidant activity and, in the case of lutein and zeaxanthin, are selectively accumulated in the human retina where they filter damaging blue light.
Terpenes present in trace amounts—myrcene, beta-caryophyllene, alpha-pinene—contribute to the oil’s characteristic aroma. These compounds are present at far lower concentrations than in steam-distilled hemp extracts, but they add to the complex phytochemical profile that distinguishes cold-pressed hemp oil from refined seed oils.
Daily Intake Recommendations
There is no universal recommended daily intake for hemp seed oil specifically, but guidance can be derived from recommendations for total fat intake and fatty acid requirements.
General Adult Guidance
The Institute of Medicine sets Adequate Intake (AI) levels for fatty acids the body cannot manufacture:
- Alpha-linolenic acid (Omega-3): 1.6 g/day for adult men, 1.1 g/day for adult women
- Linoleic acid (Omega-6): 17 g/day for adult men, 12 g/day for adult women
One tablespoon (approximately 14 grams) of hemp seed oil provides roughly:
- 2.1 to 2.8 grams of ALA (meeting or exceeding the daily AI for ALA)
- 7.3 to 8.4 grams of LA (providing roughly half the daily AI for LA)
- 0.14 to 0.56 grams of GLA
- 0.3 to 0.6 mg of alpha-tocopherol
- 2.1 to 3.5 mg of gamma-tocopherol
At one tablespoon per day, hemp seed oil meets the ALA requirement with a single serving. At two tablespoons, it provides meaningful amounts of LA and phytosterols while staying within typical daily fat intake guidelines.
Practical Serving Suggestions
- 1 teaspoon (5g) in a morning smoothie for light Omega-3 supplementation
- 1 tablespoon (14g) as a salad dressing base for full daily ALA coverage
- 1 to 2 tablespoons (14 to 28g) drizzled over grain bowls or vegetables for broader fatty acid support
Because ALA intake must be consistent—unlike fat-soluble vitamins, the body does not store meaningful amounts of ALA for later use—daily consumption is more effective than sporadic larger doses.
Nutritional Comparison With Other Common Oils
The table below compares hemp seed oil against six other commonly used oils on key nutritional parameters:
| Nutrient (per 100g) | Hemp Seed Oil | Extra Virgin Olive Oil | Flaxseed Oil | Canola Oil | Coconut Oil | Sunflower Oil | Fish Oil (Salmon) |
|---|---|---|---|---|---|---|---|
| Calories | 884 | 884 | 884 | 884 | 862 | 884 | 902 |
| Saturated Fat (g) | 9 | 14 | 9 | 7 | 82 | 10 | 20 |
| Monounsaturated Fat (g) | 12 | 73 | 18 | 63 | 6 | 20 | 33 |
| Polyunsaturated Fat (g) | 75 | 10 | 68 | 28 | 2 | 66 | 35 |
| Omega-3 ALA (g) | 18 | 0.8 | 53 | 9 | 0 | 0.2 | 0.8 |
| Omega-6 LA (g) | 57 | 10 | 15 | 19 | 2 | 66 | 1.5 |
| EPA/DHA (g) | 0 | 0 | 0 | 0 | 0 | 0 | 18–25 |
| Omega-6:Omega-3 Ratio | 3:1 | 12:1 | 0.3:1 | 2:1 | — | 330:1 | 0.1:1 |
| GLA (g) | 2 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin E (mg) | 2–4 | 14 | 0.5 | 17 | 0.1 | 41 | 0 |
| Phytosterols (mg) | 300 | 220 | 340 | 688 | 86 | 100 | 0 |
Key Observations From the Comparison
Against flaxseed oil: Flaxseed oil provides more ALA—about 53% versus hemp’s 18%—but lacks GLA and gamma-tocopherol. Its Omega ratio skews heavily toward Omega-3, which serves targeted ALA supplementation rather than balanced fatty acid intake.
Against olive oil: Olive oil provides more monounsaturated fat (73% versus 12%) and vitamin E (14 mg versus 2-4 mg), but negligible ALA. The two oils complement each other—olive for cooking stability and polyphenols, hemp for Omega-3 and Omega-6 fatty acids.
Against canola oil: Canola oil approaches hemp in Omega ratio (~2:1) and tolerates cooking heat, but commercial canola is almost always refined, removing bioactive compounds. Canola lacks GLA entirely.
Against coconut oil: Dominanted by saturated fat, coconut oil provides negligible Omega-3 and Omega-6 and cannot substitute for hemp oil as a source of these fatty acids.
Against fish oil: Fish oil delivers pre-formed EPA and DHA, bypassing the ALA conversion pathway. For plant-based consumers, hemp seed oil offers fatty acids—GLA and gamma-tocopherol—absent from fish oil. See the hemp seed oil vs fish oil comparison for more context.
Absorption Factors
Nutritional numbers on paper do not translate perfectly to uptake in the body. Several factors affect absorption:
Fat-soluble vitamin co-consumption: Using hemp seed oil as the fat component in a salad with vitamin A-rich vegetables (carrots, spinach) and vitamin K-rich greens improves absorption of those vitamins.
Oil freshness: As discussed in how to store hemp seed oil, polyunsaturated fats oxidize over time. Oxidized fatty acids are nutritionally unavailable and their breakdown products may place oxidative stress on the body.
Digestive health: Conditions impairing fat absorption—pancreatic insufficiency, gallbladder removal, gastrointestinal disorders—reduce bioavailability. Bile salt emulsification in the small intestine is necessary for absorption.
Dietary context: Consuming hemp seed oil as part of a meal with fiber, protein, and carbohydrates moderates fat absorption rate and may improve ALA-to-EPA conversion efficiency, though specific research remains limited.
Nutritional Differences by Processing Method
The nutritional value of hemp seed oil varies depending on how the oil is extracted and processed.
Cold-pressed: Mechanically extracted without heat or chemical solvents, with pressing temperatures kept below 40°C to 50°C. Cold-pressed oil retains chlorophyll, carotenoids, tocopherols, and phytosterols at levels close to those naturally present in the seed.
Refined: Degumming, neutralizing, bleaching, and deodorizing strip away bioactive nutrients including vitamin E, phytosterols, and chlorophyll. Refined oil has a longer shelf life and neutral flavor, and is used primarily in industrial applications and processed foods.
Solvent-extracted: Hexane dissolves oil from seed meal, leaving crude oil that is then refined. The nutritional profile is similar to refined oil. Trace solvent residues, though regulated and tested, represent a processing artifact absent from mechanical extraction.
For nutritional purposes, cold-pressed, unrefined hemp seed oil provides the full complement of compounds described in this analysis.
Conclusion
Hemp seed oil earns its nutritional reputation primarily through its fatty acid profile: an Omega-6 to Omega-3 ratio of approximately 3:1, meaningful GLA content, and the presence of stearidonic acid—features that distinguish it from soybean, canola, sunflower, and even flaxseed oils. One tablespoon provides the full daily Adequate Intake of alpha-linolenic acid for adults, along with gamma-tocopherol, phytosterols, and carotenoids that contribute antioxidant and anti-inflammatory support.
The full nutritional value of hemp seed oil depends on proper handling. Cold-pressed oil, stored cold, and used within its window of freshness delivers the nutrients described here. Oil that has been heated, exposed to light, or left open for extended periods does not, regardless of what the label on the bottle may still claim.
HEMPLAND’s organic hemp seed oil is cold-pressed from organically grown hemp seed to preserve the fatty acid spectrum, vitamin content, and phytochemical profile that define the nutritional value of this oil. For questions about nutritional specifications, batch testing data, or bulk orders, Contact Us.